For example, this is my general plan for tomorrow:

1. Whey - 100
2. banana, yogurt, chicken - 500
3. sweet potato, 1/2 tuna salad sub - 650
4. 1/2 tuna salad sub, spinach - 550
5. cottage cheese, granola bar - 500
6. 2 chicken, vegetables - 600
7. cottage cheese, almonds - 400

I still need about 300 more calories... and this is already a lot of food. Should I add more calories to the morning meals, or does it not really matter where I put them? Thanks! Does anyone else have trouble eating their maintenance calories too?

I would add something to meal 1. Oats, peanut butter, heavy cream, milk, etc.

There's hardly any fat in your diet. Fats are an easy way to add calories.

There's hardly any fat in your diet. Fats are an easy way to add calories.

Yeah seriously, they are a great calorie source. And healthy fats keep your whole body in shape, your heart, your brain, your muscles, etc. Add some fish oil, olive oil, peanut butter, avocado (yum yum), almonds (nuts in general), help me if I'm leaving anything out folks.

I understand the math and all of in vs. out and such, but I feel the need to ask, are you usre you need those 300 cals in order to maintain? Have you tried at your current 3300 cals and find that you are losing muscle/strength?

If you are just starting maintainence, then should 3300 be as good a start place as 3600 to see if you need to add more? After all, any metabolism calculation is simply an educated guess at what you need.

Get some fats into you! heavy cream, make sure you use lots of oil in your cooking (track it all) avocado in salads, use fatty dressings.


Just make sure your sensible about it.

300 cals with fats are easy.